Common Sleeping Disorders

With more and more of the world operating around the clock, the number of shift workers are increasing. Along with that increase is the number of shift workers affected by a sleep disorder called shift work sleep disorder or SWSD.

Traditional shift workers includes, doctors, nurses, police officers, firemen, and long haul truck drivers are joined by new shift workers such as commercial airline pilots, air traffic controllers, customer service representative, convenience store staff, and gas station attendants. The number of people doing shift work increases everyday. It is estimated that over 20% of workers in the industrialized world are shift workers, either in rotating shifts or permanent shifts.

SWSD is a common sleep disorder that affects people who frequently rotate shifts or work a permanent night schedule, usually between 10:00 P.M. and 6:00 A.M, and people who change their work schedules and sleeping times around frequently. If you are suffering from SWSD, you are most likely experiencing insomnia when you want to sleep or excessive sleepiness when you want to stay awake.

Shift work sleep disorder is a circadian rhythm sleep disorder that comes about because you are going against your body’s natural internal clock. This clock manages the circadian rhythms in your body, which makes us more awake during the day and sleepy at night. By working nights, you are forcing yourself to stay awake during normal sleeping hours and to sleep during normal waking hours and you are constantly struggling against the natural cycles of your body’s internal clock.

Moreover, shift workers have a tendency to sleep less when there are not working during the daytime hours to take care of personal business and they also tend to revert back to a regular schedule of sleep during normal nighttime hours on their days off, which makes it harder for their bodies to adjust to the unusual work hours and the quality of their sleep suffers. The combination of diminished sleep quality and quantity may eventually lead to medical complications and social problems.

Besides being tried, the shift worker appears to be at a higher risk for gastrointestinal problems, heart disease, heartburn, Type II diabetes, high blood pressure, higher cholesterol, weight gain, colds, flu, and depression. Shift work also places you at an increased risk of sleep deprived or fatigue related accidents and social stresses.

It is believed that between 10 to 20% of shift worker regularly fall asleep at work. Fatigue at work can lead not simply to a lack of concentration and sloppy work, but can result in serious errors, accidents, injury and even fatalities.

These conditions may eventually reduce as you adjust to your schedule, but for many people, the insomnia or excessive fatigue does not completely disappear until they return to a regular daytime work schedule. In addition, for some others, their sleep problems may continue even after they end shift work and return to a regular daytime work schedule.

If shift work is a necessary part of your work life, there are ways to get better sleep to improve your alertness during work and to improve your health overall.

Here are some strategies to help you sleep better:
Follow a bedtime ritual. Train you body to prepare for sleep. Read a book, listen to soft music or take a warm bath before going to bed to wind down. Go to sleep as soon as you can after work and don’t get distracted with chores, errands, or friend and family. You can tend to them after waking up from your sleep. Try to go to sleep and wake up at the same time every day even on your days off.

Set up a sleep environment. Try not to be exposed to sunlight longer than necessary before going to bed. Arrange to sleep uninterrupted in a quiet and darkened room. Make you bedroom as dark as possible. Use room-darkening shades or wear a sleep mask if you have to. Wear earplugs or use a white noise machine to block out any noise that might spoil you sleep. Train your family and friends to leave you alone when you are sleeping.

Take naps. In addition to your regular sleep, take a short nap before starting your shift. A 20 or 30-minute nap is enough to get you though your shift feeling refreshed and more alert.

Sleeping pills. If you have chronic insomnia, ask your doctor about short-term use of sleeping pills. Problem sleeping or severe insomnia may be indication of other medical conditions. Avoid the overuse of sleep aids, such as sleeping pills or alcohol. They can provide temporary relief, but in the long run will do nothing to help your body clock to adjust.

Healthy diet and life style. Prepare a healthy lunch from home that includes plenty of fruits and vegetables. Eat small portions instead of a big meal so as not to overtax your digestive system, which may give you an upset stomach or heartburn.

Avoid late-night caffeine. Don’t drink caffeinated drinks late into your shift or when you get home after your shift. The caffeine can make it harder for you to fall asleep.

Exercise. Have a regular exercise regimen to reduce stress, increase your energy level, control you weight, improve your mood, improve your sleep, and maintain your health. Try to schedule the exercise before work. Twenty minutes of aerobic activity, such as brisk walking, jogging or swimming, at least 3 days a week can help you stay alert on the job.

If you have tried all these things and are still having problems getting enough quality sleep during the day, talk to your doctor or a sleep specialist for advise and to rule out any underlying sleep disorder that needs to be addressed.